From JoffroiRunning.com
Annual HS progression in each event: ?I came to York my senior year with personal bests from my junior year in Norway of 1.56.4 (800 meter) and 4.15.3 (1500 meter)?
What did you do in HS for a workout warm-up?: ?In cross country we started a new routine as the season went by. After an initial 5 minute easy work we gradually got into running threshold pace (around 5.20 minute miles) for the remaining part. Total warm up about 30 minutes. That kind of warm up gave the whole team a general lift of fitness. Plus we did 10x100 strides right before the workouts.?
What did you do in HS for a meet warm-up?: ?Easy 20 minutes of running, stretching and 10x100 meter strides?
Any mental preparation in HS: ?Mr. Newton gave great motivational talks before meets. It started about a week before and he gradually made us ready for it. The day of the race we all felt very secure and that he had prepared us with the right kind of work.?
Cross training in HS(lifting, sit ups, push ups etc...): plyometrics and general fitness after easy workouts
Typical week of HS XC training: (October 01 to October 07 1995)
Sunday: Rest (most of the team went on a 2 hour run)
Monday: 4x1 mile 30 sec. recovery. 4.45/4.43/4.45/4.18. 1x300 m. all out.
Tuesday: 4 sets of 5x200 meters. 60-45-30-15 recovery (decreasing)
29-29-28-28. 1x300 m. all out.
Wednesday: 45 minutes-30 minutes-15 minutes easy run. Drinks in between runs.
Thursday: Race 3 miles cross country
Friday : 12x800 meter.2 min recovery. Average 2.19. Last repeat in 1.55 (?to win a bet with the coach?) 1x300 m. all out
Saturday: Segments 8 min-8-6-6-6-3-3-3-3-2-2-2-2-1. 4.50-5.10 mile pace.
Typical week of HS winter track training: (Leading up to Conference Indoor Meeting)
Sunday: 10x200 m. 2 min 30 recovery-- 27.5 avg.
Monday: 9 miles avg. 5.35/mile
Tuesday: 1x1200,1x800,1x600,1x400 4 min rec. 3.03/2.08/1.40/58
Wednesday: 8x300 4 min rec. 41.5/41.7/41.8/41.6/41.5/41.2/41.1/39.5
Thursday: 10x100,6x200,10x100 32/33 sec
Friday: Conference Meet Indoors 1.53.7 800/4.16.6 mile
Saturday: 45 min fartlek 5.20/5.50/mile
Typical week of HS spring track training:
Sunday: 3 miles in 15.01 (4.59-5.05-4.57 splits)
Monday: 30 min hard fartlek 5.08-17/mile
Tuesday: 1x200,1x300,1x400,1x600,1x200 3 min rec 24.9/40.3/57.4/1.30.5/26.7
Wednesday: 8x ins and out sprints (0-60 m. acc. 60-80 all out 80-100 float)
Thursday: 6x200 27-28 sec
Friday: Sectionals 3200 9.14/800 1.51.9/1600 4.15
Saturday: 7 mile avg. 5.43/mile
Short explination of summer HS training: ?Did mostly base work only.
Favorite HS workout: ?The 12x800 meters. Gradually harder with the last one all out.?
HS Titles/Honors won: ?State Champion 3200 and 1600. Second in the 800 meter.?
HS Pre race rituals: ?Team dinner with pasta and ice cream the day before and easy run the morning of the race.?
How did your training changed once entering college?: ?I have moved much of my training year to Kenya and altitude (2200 meters) to run with the best long distance athletes. When I attended Indiana University for a year I stayed in the US but the University of Oslo allows me to travel and just come back for exams. I run much more mileage now than in high school (130-150 weekly) and as I was more of a middle distance runner in high school training now is more endurance based. In high school we did loads of quality work back to back but the workouts now have more spacing. The motivational work of Mr. Newton madeus work through every day of hard work. Looking back I have no idea how we
managed the short recovery time between workouts ? or how he managed to motivate us for it. Either way, the work done in high school made my body strong enough to hit the work needed for world class running later on (and stay injury free)?
Name of your HS coach and your thoughts on him/her : ?Mr. Joe Newton. A great coach, a great motivator and a great person. I deeply respect him. He made high school running truly memorable. He cared about each single individual, built a strong team and the runners were willing to die out there for him. I will always be thankful to him for the experience of running at York under his guidance and for the hard work he got me through. We still keep in touch 7 years after graduation and many thousands of miles apart.?